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Brazilian-style fish stew

• Nadine Brown

Published: January 27, 2021 at 4:54 PM

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Serves 4 or 6 with sides

Easy

Total time: 30 mins

A star rating of 5 out of 5.1 ratingRate

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Moqueca Baiana, a traditional Brazilian fish stew, is typically made with rich, red dendê palm oil. Here, we have gone with the lighter Moqueca Capixaba, which is just as delicious but uses extra-virgin olive oil instead

Low calorie

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Make this Brazilian fish stew, then check out our Mediterranean fish stew, Portuguese fish stew, San Franciscan seafood stew, Tuscan fish stew, squid stew and Sicilian fish stew.

Ingredients

Nutrition

• 400g skinless cod fillets

  cut into bite-sized pieces

• 1 lime

  zested and juiced

• 1 tbsp extra-virgin olive oil

• 1 onion

  finely chopped

• 1 red pepper

  sliced

• 1 yellow pepper

  sliced

• 2 cloves garlic

  crushed

• 2 tsp smoked paprika

• 1 tsp ground coriander

• ½ tsp dried chilli flakes

• 400g chopped tomatoes

• 1 tbsp tomato purée

• 400ml light coconut milk

• 250ml vegetable stock

• 300g raw king prawns

• lime wedges

  to serve

• crusty bread or cooked white rice

  to serve

• chopped flat-leaf parsley

  to serve

Nutrition: per serving

• kcal289

  low

• fat12g

• saturates7g

• carbs13.2g

• sugars11.2g

• fibre5.1g

• protein29.3g

• salt1g

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Method

• step 1

  Put the fish in a bowl with half the lime zest and juice, and season lightly. Toss together, cover and set aside to marinate for 15 minutes.

• step 2

  Drizzle the oil into a large, deep pan over a medium heat, then cook the onion and peppers for 5-6 minutes or until softened. Season.

• step 3

  Add the garlic and spices, and cook for a further minute. Tip in the chopped tomatoes and tomato purée, and simmer over a medium heat for 6-8 minutes, stirring occasionally, until most of the liquid has evaporated and the mixture is thick.

• step 4

  Pour in the coconut milk and stock. Bring to a boil, then reduce the heat, add the marinated fish and prawns, and simmer on a low heat for 5 minutes until just cooked through.

• step 5

  Stir in the remaining lime juice and zest, seasoning to taste. Serve on its own with the lime wedges, or with crusty bread or cooked white rice, and some parsley scattered over.

Try more delicious cod recipes

Authors

Nadine Brown

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